Mignonette by Chef Michael R

Years ago during one of our fun weekend adventures I was introduced to something I did not know existed... Mignonette. It all started with a weekend in Connecticut where we visited the Mystic Seaport  Aquarium and the Mohegan Sun Casino. As I usually do, I asked the hotel staff where THEY eat when they go out to dinner, and we were once again quite pleased with the recommendation.

My blue point oysters were not only amazingly fresh, but were served with what our waitress Lisa later told me is mignonette, a dipping sauce that introduced me to flavor levels previously not known to me in conjunction with raw bar. Excited to try this new menu item for myself, I naturally searched the Net for recipes, only to find that everyone has their own idea of how a mignonette should be constructed. The ingredients I finally decided on below do not adequately reveal the flavors reached by blending and storing them for several days. Prepare to be amazed should you venture into this ambrosial addition to any raw bar favorite!

Ingredients:
· 1/2 cup shallots, minced
· 1/4 cup white wine vinegar
· 1/4 cup seasoned rice vinegar
· 1 1/4 tsp crushed white peppercorns
· 1 tbsp fresh parsley, minced

Preparation:

Mince the shallots quite fine and place in glass bowl. Add vinegars and crushed pepper and stir.

Finally mix in the fresh parsley. Cover and store in fridge for at least a couple days, stirring occasionally.

Traditionally this is served as a dip or sprinkle for shucked oysters or clams, but don't stop there... It works well as a brush-on for any white fish like cod or trout, and as an added bonus, it stores well in the fridge.

Blessed be... and happy cooking!

Weekend Ramble: Quinoa and Diabetes

Quinoa is gaining popularity in the diabetic kitchen... and for good reason. This wonderful grain has a glycemic index of around 53, so it won’t cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes. Check out this article I found on Healthline.com for more information. Enjoy!

Why Is Quinoa Good for Diabetes?

Written by Rena Goldman for Healthline.com

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C  

Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse. Compared to many other grains, quinoa has more:

• protein
• antioxidants
• minerals
• fiber

It’s also gluten-free. This makes it a healthy alternative for people who are sensitive to glutens found in wheat.

Evidence also suggests that eating more quinoa can help people with diabetes manage their blood sugar levels and possibly prevent other conditions.

You can eat quinoa by itself or substitute quinoa in recipes that call for other grains.

What makes quinoa special?

While it may be relatively new to supermarkets, quinoa has been a large part of the South American diet for many years. It dates back to the Incas, who called quinoa “the mother of all grains.” It grows in the Andes Mountains and is capable of surviving harsh conditions.

While it’s eaten like a grain, quinoa is actually a seed. There are more than 120 varieties. The most popular and widely sold are white, red, and black quinoa.

Only in the past three decades have researchers begun to discover its health benefits.

Because of its high fiber and protein content, quinoa makes you feel full for longer. There’s also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.

Can quinoa help you manage your blood sugar?

Part of living with diabetes is managing your diet to help control your blood sugar. Foods that are high on the glycemic index are associated with causing blood sugar spikes.

Healthy meal plans for people with diabetes often focus on choosing foods rated at medium to low on the glycemic index. A glycemic index of 55 or below is considered low.

Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. This is because it contains fiber and protein, both of which slow the digestion process.

Most grains don’t have all the amino acids needed to make a protein. However, quinoa contains all the essential amino acids, making it a complete protein.

The dietary fiber content in quinoa is also higher than the content for many other grains. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.

Managing total carbohydrate intake per meal is very important for blood sugar regulation. One cup (189 grams) of cooked quinoa contains about 40 grams of carbohydrates.

One study published in the Journal of Medicinal FoodTrusted Source showed the potential for a diet of Peruvian Andean grains, including quinoa, to help manage type 2 diabetes and the high blood pressure associated with it.

How to prepare quinoa:

The American Diabetes Association recommends picking grains with the highest nutritional value for your carbohydrate servings. Quinoa is a good option.

Your daily or weekly serving may depend on whether you’re using the plate method, glycemic index, or the exchange or gram counting system to keep track of meals. Generally, 1/3 cup of cooked quinoa counts as one carbohydrate serving, or about 15 grams of carbohydrate. If you’re not sure how quinoa will fit into your meal plan, a dietitian can help.

Like many other grains, quinoa can be bought in packaged containers or from bulk bins. It naturally grows with a bitter coating to discourage pests. Most varieties sold in grocery stores have been prewashed to get rid of the bitter taste. A quick rinse at home with cold water and a strainer can remove any leftover residue.

If you can make rice, you can prepare quinoa. Just combine it with water, boil, and stir. Wait 10-15 minutes for it to become fluffy. You can tell it’s done when the small white ring separates from the grain.

You can also make it in a rice cooker, which is a quick and easy way to prepare the grain.

Quinoa has a slightly nutty flavor. This can be made stronger by dry roasting it before cooking. Once you’ve cooked it, try adding:

• fruits
• nuts
• veggies
• seasonings

There are many healthy quinoa recipes that range from morning meals to main courses. These include:

• pastas
• breads
• snack mixes

The Takeaway:

Quinoa is an ancient grain that’s gaining popularity in the modern diet. It’s high in both protein and fiber, making it a healthful addition to your diet.

Research shows that it may also help you control your blood sugar and cholesterol. Many helpful recipes using quinoa are available. It’s good at any time of day, so enjoy it whenever you want!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Slow Cooker Country Pork Pasta

This dish is a classic slow cooker delight, and yes... you can have pasta because the glycemic index of pasta is in the low range at 52. The thing to watch is the portion size determining the glycemic load, so take the time to measure out a two oz portion. It's not much, I'll give you that, but it's better than no pasta at all. :-) Alternately, you can use pearl barley for an even lower glycemic index. Enjoy!

Ingredients:

• 3-4 lbs country style pork ribs
• 2  28oz cans Redpack whole peeled tomatoes in thick puree
• 2 tbsp olive oil
• 2 carrots peeled and sliced
• 2 celery stalks sliced
• 2 medium onions cut up
• several cloves garlic minced
• 1/2 tsp thyme
• 1 can tomato paste
• 1 cup of wine that you feel pairs well with pork
• salt & pepper to taste
• 8 oz pasta of choice (This makes four 2 oz servings)

Preparation:

Place the oil, carrots, celery, onions, garlic, thyme and 1/2 can tomato paste in a large skillet and cook on medium flame 8-10 minutes. Stir in half the wine and pour mix into slow cooker. Mash the tomatoes by hand with a masher and mix into slow cooker.

Brown the pork in same skillet and place into sauce in slow cooker, submerging the meat. Deglaze the skillet with the rest of the wine and add to slow cooker. Cook for ~7 hours on low. Spoon off the fat/oil before removing meat to a covered serving bowl. Stir remaining tomato paste into slow cooker to thicken up sauce.

Add fresh flat leaf parsley to slow cooker while preparing the pasta separately for an additional burst of fresh :-) Once pasta is cooked, divide into 2 oz servings and top with pork and veggies. Alternately serve pork over pearl barley for an even lower glycemic index.

Blessed be... and happy cooking!

Afghan Salata

A big thank you goes to my friend Sharon Giffin for finding this lovely salad on Diabetes UK. This salad is also known as Salata. This refreshing and colorful tomato, carrot and onion salad is light and crunchy. Enjoy!

Ingredients:

• 2-3 large tomatoes, finely chopped (260g)
• 50g fresh coriander, roughly chopped
• 20g fresh mint, roughly chopped
• 1 lemon, juice and finely grated zest
• 1 tbsp extra-virgin olive oil
• good pinch pepper
• 1 large red onion, finely diced (180g)
• half cucumber, finely diced (160g)
• 2 large carrots, grated (250g)

Preparation:

Add the tomatoes to a bowl with the cilantro (or basil), mint, lemon juice, olive oil and pepper and mix well.

Add the red onion, cucumber and carrot. Mix well and serve.

Recipe tips:

Try with different herbs such as parsley, basil or dill.

Serve with grilled meat, fish, poultry or tofu.

Great as part of a buffet or for a packed lunch.

Blessed be... and happy cooking!

Panko Chicken with Bok Choy & Tomatoes

Crispy chicken and fresh, crunchy veggies.... who would think that eating healthy could be this good? Ok... ok... Yes, I know Panko is bread crumbs, but.... I'm allowing this simple carb every once in a while for two reasons: One... the amount used on two thighs is not very much, and two... well, sometimes ya just gotta live a little :-) 

Ingredients:

· 3-4 lbs chicken thighs
· 2 eggs
· 2-3 cups Panko
· 1 tbsp Montreal Steak seasoning
· 1 head bok choy
· 2 tomatoes
· 1/4 cup olive oil
· 1/2 cup water
· cooking spray

Preparation:

The Chicken:

Spray a baking dish with cooking spray and set your oven to 380 degrees. Skin and debone the chicken thighs, removing as much of the fat as possible. Pour Panko in a bowl and mix in Montreal Steak seasoning. Crack and beat the eggs in a second bowl. Dip the chicken in the egg, coat in Panko and place in baking dish. Once the oven is at 380, put in the chicken and set timer for 40 minutes.

The Veggies:

Cut off the bottom inch of the bok choy and discard. Wash and cut up the stalks and leaves to bite size pieces. Place in a pot with oil and water and simmer until just cooked, but still crunchy, and season with a bit of salt & pepper to taste. Cut up tomatoes, blend with bok choy and simmer another 1-2 minutes just to get the tomatoes warm.

Check on the chicken thighs after 30 minutes. Depending on your oven they may very well be done already. Golden brown Panko is your indicator here .

Blessed be... and happy cooking!

Backyard Basil Hummus

Adapted from a recipe seen at kathysvegankitchen.com

If you ever have an abundance of garden basil... you know it happens... this recipe provides a unique opportunity to shine. Many people make delicious pesto. If you're not a big fan of pesto, though, you may want to try this delicious alternative. Enjoy!

Ingredients:

·       2  15 ounce can Chickpeas - drained 

·       2 cups fresh basil (generously packed cups)

·       4 cloves garlic

·       1/2 cup olive oil

·       1/2 cup tahini

·       6 tbsp lemon juice

·       salt & pepper to taste

Preparation:

My preferred tool for making hummus is a stick blender.

First, drain the chickpeas, but don't rinse. Add the chickpeas and the remaining ingredients to a pot of choice.

Blend for about 2 minutes and add olive oil or more lemon juice to achieve a consistency you like and everything is smooth. Using a spatula, scrape down the sides to insure hummus uniformity as you blend.

Serve with dipping items such as carrots, cucumbers, peppers (reds are great) or even a few chips or crackers. Get creative with your plating and watch your hummus be the hit of the party! 

            Blessed be… and happy cooking!

        Chef Michael R

Lima Bean & Sauerkraut Soup

Credit for this delicious soup goes to my friend

Lori Lynn, owner of Taste with the Eyes.

Sauerkraut soup, also known as Kapuśniak in Polish, is a traditional Eastern European dish that features fermented cabbage as a key ingredient.

Kapuśniak typically contains a variety of vegetables such as carrots, onions, and potatoes. These vegetables add sweetness and depth to the soup. Instead of potatoes, this version features plump large lima beans. A good source of protein and fiber – large lima beans have a creamy texture, and a slightly sweet, buttery flavor.

Smoked sausage or kielbasa are often added to sauerkraut soup too, as I did here in my version, but the soup can easily be vegetarian by leaving the sausage out and switching to a vegetable stock. It’s a great comfort food, and many variations of the recipe exist, allowing for personal preferences and regional differences.

Dill is popular in Polish cuisine – bright and grassy, herbaceous and aromatic, fresh dill enhances the overall sensory experience of soup. And here, a generous dollop of sour cream balances out the sauerkraut. A good artisan bread with butter is the perfect accompaniment for dunking in the savory sour broth. Enjoy!

Ingredients:

• 3 tbsp olive oil
• 2 carrots - sliced
• 1 celery rib - thinly sliced
• 1/2 onion - diced
• 4 garlic cloves - thinly sliced or smash-minced
• 1 tsp dried thyme
• 1/8 tsp ground allspice
• 2 cups reserved bean water
• 2 cup chicken stock (use vegetable stock for vegetarian version)
• 1 1/2 tsp whole grain mustard (I use Gulden's Spicy Brown Mustard)
• 2 cups cooked lima beans - bean water reserved
• 14-15 oz can sauerkraut - well-drained (and rinsed if less sour flavor is preferred)
• 8-12 oz low sodium turkey kielbasa - sliced to bite size (leave out for vegetarian version)
• sea salt and fresh ground pepper to taste

Preparation:

Cook the raw lima beans:

• 8 oz dried large white lima beans - rinsed and sorted
• 1 medium carrot - rough chopped
• 1 medium celery rib - rough chopped
• 1/4 yellow onion - rough chopped
• 4 garlic cloves - smashed
• a few glugs of olive oil
• sea salt to finish

Place beans, carrot, celery, onion, and garlic in a pot. Add filtered water to cover by two inches. Add olive oil. Boil for 15 minutes then reduce heat to a simmer and cook until beans are tender, usually 1-2 hours. Add salt to taste near the end of cooking. Pour mixture into a suitable strainer and reserve the cooking water.

Make the soup:

Heat olive oil in a soup pot over medium heat. Add carrot, celery and onion, cooking until softened. Add garlic, thyme, and allspice and cook a few more minutes, stirring frequently.

Add bean water, chicken stock, mustard and sauerkraut. Raise the heat and bring to a boil. Lower the heat and simmer 15 minutes, then add the lima bean mix and kielbasa to heat through. Season to taste with salt and pepper.

To Serve Finished Soup:

• fresh dill
• sour cream
• your favorite artisan bread & butter

Ladle hot soup into warm bowls. Top with fresh snipped dill and a generous dollop of sour cream. Serve with bread and butter.

Carnivore Bowl

Vegetarian Bowl

Blessed be... and happy cooking!

Luscious Lemon Vinaigrette

A full week of stormy weather some time ago had me stuck inside, so I spent a bit of time in the kitchen with my precious Flavor Bible experimenting with toppings, sides, salads and dressings. As with all experiments there were a few failures, but in the end I came up with a few new recipes I feel are worthy of a My "Diabetic" Food post.

To that end, here is a tangy & savory lemon vinaigrette, adapted from AllRecipes, that may very well become a new go-to for me in my culinary adventures.

Ingredients:

• 1/8 cup red wine vinegar
• 1/4 cup olive oil
• 1 clove garlic - smashed & minced very fine
• 1/2 tsp dried oregano
• 1/4 tsp kosher salt
• 1/8 tsp black pepper
• 1 tbsp fresh squeezed lemon juice

Preparation:

Combine all ingredients in a measuring cup. Whisk. Done.

My first use for this dressing was on my Spinach Salad and it was really quite good. I am looking forward to experimenting more with this dressing and I hope you'll do the same. :-)

Blessed be... and happy cooking!

Weekend Ramble: Some Basics on Glycemic Index & Load

Here is another great article I found on WebMD.com... Enjoy! 

How to Use the Glycemic Index

Written by WebMD Editorial Contributors

 Medically Reviewed by Michael Dansinger, MD on March 18, 2023

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Some foods can make your blood sugar shoot up very fast. That's because simple carbohydrates like refined sugars and bread are easier for your body to change into glucose, the sugar your body uses for energy, than more slowly digested complex carbs like those in vegetables, whole grains and legumes. Eat a lot of those simple carbohydrates and you'll have a hard time controlling your blood sugar, even with insulin and diabetes medications.

The glycemic index gives you a way to tell slower-acting "good carbs" from the faster "bad carbs." You can use it to fine-tune your carb-counting and help keep your blood sugar more steady.

What Is the Glycemic Index?

Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.

The smaller the number, the less impact the food has on your blood sugar.

55 or less = Low (good)

56- 69 = Medium

70 or higher = High (bad)

Look for the glycemic index on the labels of packaged foods. You can also find glycemic index lists for common foods on the Internet. Oregon State University has one with more than 100. Or ask your dietitian or nutrition counselor.

Foods that are close to how they're found in nature tend to have a lower glycemic index than refined and processed foods.

Glycemic Index Can Change

That number is a starting point on paper. It could be different on your plate, depending on several things.

Preparation. Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be.

Ripeness. The glycemic index of fruits like bananas goes up as they ripen.

Other foods eaten at the same time. Bring down the overall glycemic index of a meal by combining a high-glycemic index food with foods that have lower ones.

Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. If you have a diabetes complication called gastroparesis, which delays your stomach from emptying, your body will absorb food much more slowly.

The Bigger Picture: Glycemic Load and a Good Diet

The glycemic index shouldn't be the only thing you consider when making choices about what to eat. The fact a food has a low glycemic index doesn't mean it's super-healthy, or that you should eat a lot of it. Calories, vitamins, and minerals are still important.

For example, potato chips have a lower glycemic index than oatmeal and about the same as green peas. But oatmeal and green peas have more nutrients.

Portion sizes matter, too. The more of whatever kind of carbs you eat, the more they'll affect your blood sugar. That's what the glycemic load tells you. It's a number you may see along with the glycemic index in lists. Think of it as the glycemic index for a specific amount of that food.

Glycemic load helps you account for both the quantity and the quality of your carbs at the same time. Less than 10 is low; more than 20 is high.

For a diet with a lower glycemic load, eat:

More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index

Fewer foods with a high glycemic index, like potatoes, white rice, and white bread

Less of sugary foods, including candy, cookies, cakes, and sweet drinks

You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low-glycemic index foods when you do.

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As with most things in life, moderation is key. Don't deprive yourself of everything, but be sensible about what your diabetic meal plan includes. I love to use pasta as an example here. The glycemic index of regular pasta is in the high end of the low range, making it "good". The problem is that a sensible portion of macaroni is about 1/2 cup or roughly 2 ounces of cooked macaroni.....

Have you ever had Sunday dinner in an Italian home? LOL

I know our disease sucks.... trust me. But we CAN have good food and that is why I've created this blog. Are all my recipes perfect from a diabetic's point of view? No, and I freely admit that, but I can promise you that I'm doing my best to provide healthy and fun recipes for everyone.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Thai Salad

 Credit for this salad goes to my friend Angela who found it in Grandma's Recipes.

This salad is fresh and vibrant and can be served as a side or as a stand-alone.

It is tasty year-round as well. :-) Enjoy!

Ingredients:

• 4 cups shredded green cabbage
• 2 cups shredded purple cabbage
• 1 cup shredded carrots
• 1/2 cup chopped fresh cilantro
• 1/4 cup chopped unsalted peanuts

For the Peanut Dressing:

• 1/4 cup creamy peanut butter
• 2 tbsp rice vinegar
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp maple syrup
• 1 tsp grated fresh ginger
• 1 clove garlic - minced
• 1-2 tbsp water - as needed to thin

Preparation:

In a large bowl, combine the shredded green cabbage, purple cabbage, carrots, and cilantro.

In a small bowl or jar, whisk together the peanut butter, rice vinegar, soy sauce, maple syrup, grated ginger, and minced garlic until smooth. Add water, one tablespoon at a time, until the dressing reaches your desired consistency.

Pour the peanut dressing over the cabbage mixture and toss well to combine.

Sprinkle the chopped peanuts over the slaw before serving.

The slaw is best enjoyed immediately or after chilling for a short time. Store any leftovers in an airtight container in the refrigerator for up to 2 days. The slaw may become slightly softer over time.

Blessed be… and happy cooking!

Spicy Greek Mussels Saganaki

Credit for this recipe goes to Deppy, the owner of Greek Cooking Made Easy

When I first saw Deppy's recipe, I was instantly intrigued by the combination of mussels and Dijon mustard. I bought mussels next day and made the dish! (with some minor changes) Table comments were very favorable, but we found it was too strong to be a standalone meal, even with hummus, naan and my German Cucumber Salad. When I make it again I will serve it as a small plate along with several others like roasted veggies and maybe my Lemon Parmesan Barley. 

Ingredients:

• 1 lb shelled Mussels, boiled, frozen (or fresh) & thawed (with their juices from the freezer)
• 1 cup / 5- 6 oz Feta cheese - cubed
• 2 cloves garlic - minced
• 4 tbsp olive oil
• 1 glass / 5 oz white wine - pinot grigio preferred
• 3 tbsp creamy Dijon mustard
• 1 bunch fresh parsley - finely chopped
• 4 tsp lemon juice
• 1/8 tsp of crushed Aleppo pepper - optional
• fresh ground black pepper to taste

Preparation:

Pour the olive oil in a large, deep frying pan over medium-high heat. When oil heats up, add the minced garlic and sauté it for 2 minutes. Stir constantly and lower heat to prevent garlic from burning.

Reduce heat to very low and deglaze with the wine. Next add the mustard and season with fresh ground pepper to taste. Whisk to dissolve mustard and blend all the ingredients and make the sauce.

Add the thawed mussels with any juice from defrosting. Gently scatter them around the pan. Let them simmer for 5minutes, gently shaking the pan a couple of times.

Add lemon juice, parsley and optional Aleppo pepper and stir/fold gently to combine everything.

Turn off the heat and now for the finishing touches, drop the feta cubes in the pan. Cover and shake the pan from its handles to blend all ingredients and to help feta gradually melt.

Blessed be... and happy cooking!

One Pan Greek Chicken Bake

Credit for this delicious meal goes to Diabetes Australia.

Recipes that require minimal cleanup are always welcome in my kitchen! This one, with its Greek flair, has delighted the family many times over. Enjoy!

Ingredients:

• 6 chicken thigh filets-  fat trimmed  
• 1 large red bell pepper - cut up
• 2 small zucchini - cut up
• 1 red onion - cut up 
• 1 cup cherry tomatoes - whole
• 1/3 cup reduced fat feta - crumbled  
• 1/3 cup Kalamata olives - rinsed & halved 
• chopped parsley for garnish (optional)

 Marinade:

• 1/3 cup extra virgin olive oil
• 1/3 cup lemon juice
• 1 tsp Dijon mustard  
• 4 cloves garlic, crushed
• 2 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp black pepper

Preparation:

Bring chicken to room temperature and heat oven to 360 degrees F. Mix all marinade ingredients in a 2-cup measuring cup. In a large bowl, add chicken thighs and pour half the marinade over the top. Leave to marinate in the fridge for one hour.  

Lightly grease a large baking tray with olive oil. Add red bell pepper, zucchini and onion. Pour the reserved marinade over the vegetables and mix to combine. Next, place marinated chicken thighs on top of the vegetables. Bake in oven for 30 minutes.  

Remove baking tray and add cherry tomatoes, Kalamata olives, and crumbled feta. Return to the oven to cook for 20-25 minutes until chicken is cooked through. Garnish with chopped parsley and serve. 

Blessed be… and happy cooking!

Quinoa Lentil Salad & Lemon Vinaigrette

Credit for this bright & tasty salad goes to The Sweet Pea Chef.

Lacey Baier, aka The Sweet Pea Chef, put this recipe together after sampling a similar salad on a California family vacation. She describes her delicious version as follows:

"Quinoa is an amazingly healthy addition to this salad because it is packed full of yummy goodness, like protein, fiber, vitamins, and all nine essential amino acids, which most other grains lack. Combined with leafy greens and iron-and-magnesium-rich lentils, this quinoa lentil salad is seriously one of my favorite things to eat right now.  It's so tasty, filling, and good for you."

Ingredients:

For the Quinoa Lentil Salad:

• ½ cup cooked quinoa
• ½ cup cooked lentils
• ¼ cup kale, packed
• ¼ cup cooked garbanzo beans, drained and rinsed
• ¼ cup cucumber, peeled and diced
• ¼ cup carrot, ½ carrot, diced
• ¼ cup grape tomatoes, quartered
• 1 tablespoon red onion, finely diced
• ½ tablespoon raw sunflower seeds

For the Lemon Vinaigrette:

• ½ teaspoon lemon zest
• 2 tablespoon freshly squeezed lemon juice
• 2 teaspoon raw honey
• ½ teaspoon Dijon mustard
• ¼ teaspoon sea salt
• ⅛ teaspoon ground black pepper
• 3 tablespoon olive oil

Preparation: 

If cooking the quinoa and lentils, prepare well ahead and cool.

To prep the kale, remove the leaves from the spine and then break the kale into bite size pieces. Toss the kale with a little olive oil and rub all over the kale, massaging it until the kale reduces in volume and becomes less stiff. (This makes a huge difference in the texture of the kale.)

To make the lemon vinaigrette, combine the freshly squeezed lemon juice, lemon zest, raw honey, dijon mustard, sea salt, ground black pepper, and olive oil in a small mixing bowl, and whisk together until well combined.

To assemble the salad, combine the cooked quinoa, cooked lentils, kale, garbanzo beans, diced cucumber, diced carrot, quartered grape tomatoes, finely diced red onion, and raw sunflower seeds in a large mixing bowl. Toss to combine.

Drizzle over a few tablespoons of the lemon vinaigrette, and toss once more.

For garnish, sprinkle a few more sunflower seeds over the top.

Blessed be... and happy cooking!

Shrimp & Noodle Casserole

Yes.... Shrimp and NOODLES! Before anyone freaks out, please remember that this dish features a mere 8 ounces of noodles in a recipe with six servings. Also, pasta is in the low glycemic range at 50-54. Be sure to serve with a complimenting green vegetable like asparagus and your pasta load will be minimal.

With that out of the way, make this dish... Seriously, it is absolutely packed with comfort food flavor. Carb counters... take a small serving and have more vegetables. Enjoy!

Ingredients:

• 1 lb peeled and deveined shrimp - tail off
• 8 oz medium or large no-yolk egg noodles
• 2 cans (10 3/4 oz) unsalted condensed cream of mushroom soup
• 1 cup sour cream
• 1/2 cup sliced scallions
• 1/4 cup chopped orange pepper
• 1/2 tsp dried dill weed
• 1/4tsp black pepper
• 1 tsp salt
• 1/2 cup shredded cheddar cheese
• 1 medium sized tomato – sliced
•  flat leaf parsley sprigs/leaves for garnish

Preparation:

Pre-heat oven to 350 degrees. Drop the shrimp into boiling salt water and simmer for 4 minutes. Drain and rinse with cold water. Cook noodles al dente and drain well.

Combine noodles with soup, sour cream, scallions, orange pepper, dried dill weed, pepper and salt. Cut 25% of the shrimp into thirds and fold cut shrimp and cheese into noodle mixture.

Spoon into shallow baking dish. Cover tightly with aluminum foil and bake for 20 minutes.

Remove foil and arrange remaining shrimp and tomato slices on top of casserole.

Return to oven uncovered for 15 minutes or until hot and bubbly. Garnish with parsley sprigs/leaves and serve.

Blessed be… and happy cooking!